Constipation and Pregnancy
Constipation is a very common and often uncomfortable condition that can occur during pregnancy.
If you’ve noticed changes in your bowel habits or new symptoms of pressure or pain, you’re not alone. Research shows up to 40% of pregnant women experience constipation at some stage, particularly during the first and second trimesters.
At Tugun Osteopathy, we often help women manage these changes safely and naturally, supporting both comfort and bowel function throughout pregnancy.
What Is Constipation?
Constipation is diagnosed when two or more of the following symptoms (known as the Rome Criteria) are present:
Straining during at least 25% of bowel movements
Lumpy or hard stools
A sensation of incomplete emptying
A feeling of blockage in the rectum
Needing to use your hand or fingers to help the bowel movement
Fewer than three bowel movements per week
These symptoms should be present for more than three months, with onset at least six months earlier.
Why Does Constipation Happen During Pregnancy?
Constipation in pregnancy is multifactorial meaning several factors work together to slow things down.
1. Hormonal Influences
Progesterone relaxes smooth muscles, including those in your intestines, slowing bowel movement (gut motility).
Relaxin also softens smooth muscles, further reducing gut movement.
Aldosterone increases water absorption in the colon, creating harder stools.
2. Diet and Hydration
A lack of fibre or insufficient water intake are common dietary causes.
Iron supplements, nausea and vomiting can all contribute.
Adequate fluid intake is essential:
* Women (19+): ~2.1 L/day
* Pregnant women: ~2.3 L/day
* Breastfeeding women: ~2.6 L/day
3. Inactivity
Pregnancy often brings less movement, which can slow digestion.
Gentle activity, such as walking or stretching, helps stimulate the bowels and reduce constipation.
4. Mechanical Pressure
As the uterus grows, it shifts the position of the intestines and reduces available space, slowing stool movement through the bowel.
The Link Between Constipation and Haemorrhoids
Straining with bowel movements is one of the biggest risk factors for haemorrhoids (swollen veins around the anus).
Chronic straining can also irritate or stretch the pudendal nerve and the pelvic floor muscles that support your pelvic organs.
Creating a Healthy Bowel Routine
Education and routine are key to keeping your bowels happy during pregnancy.
Here are some practical steps:
1. Support Regular Bowel Habits
Eat regular, balanced meals and chew your food thoroughly.
Avoid skipping meals.
Try a warm drink in the morning to help stimulate the gut.
Gentle movement after meals can assist digestion.
2. Don’t Delay the Urge
If you need to go - go!
Delaying a bowel movement allows more water to be reabsorbed in the colon, making stool harder and more difficult to pass.
3. Check Your Toilet Posture
A good position can make all the difference:
Knees slightly above your hips (use a footstool if needed)
Lean forward with a straight spine
Keep feet flat and breathing relaxed
Gently rock or use your voice to help relax your pelvic floor
Here is a link to the correct toilet posture.
4. Breathe and Use Your Voice
Low-toned humming or “mooing” can help relax the pelvic floor and support a smooth bowel motion.
Relaxed, diaphragmatic breathing also massages your abdominal organs and activates your parasympathetic (rest and digest) nervous system.
5. Push Correctly (No Straining!)
When you need to push:
1. Belly Big: Take a deep, relaxed breath into your belly.
2. Belly Hard: Engage your deep abdominals gently as you exhale (without breath-holding).
3. Pelvic Floor Drop: Allow the pelvic floor to relax and open. (Exhale)
This prevents excessive pressure and protects your pelvic floor.
6. Splinting (If Needed)
Some people find support by gently pressing the perineum (area between vagina and anus) or placing a clean finger or thumb inside the vagina to press backward on the rectum.
This can:
Reduce straining
Support the vaginal wall
Help align the rectum for easier bowel movement
When to Seek Help
If constipation or haemorrhoids are persistent or painful, support is available.
Your osteopath can help with:
Improving abdominal and pelvic mobility
Supporting pressure management and circulation
Teaching breathing and postural strategies
Guiding gentle lymphatic drainage
Referring you to a nutritionist or dietitian for dietary support
Constipation and haemorrhoids in pregnancy are common but manageable.
With a combination of osteopathic care, healthy habits, and mindful movement, you can reduce discomfort and protect your pelvic floor health both during pregnancy and beyond.